Comparing Nutrients in 300 calories Paprika VS Broccoli

Weight per 300 calories

• Paprika: 106g
• Broccoli: 882g

Paprika has 8.3 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Paprika or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Broccoli	27%	8%	65%

Macro Nutrients

	Paprika	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.28g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	15% 11g	20.7% 15g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	9.85% 7.14g	8.28% 6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.8g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 0.88g	g per day for Men 19-50 years
Fiber	98% 37g	60.4% 23g	38g per day for Men 19-50 years
Protein	27% 15g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Paprika	Broccoli	Recommended Dietary Allowance
Vitamin A	291% 2620μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.06% 0.96mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	206% 31mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.4μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Broccoli	Recommended Dietary Allowance
Calcium	24.4% 244mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	281% 22.5mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	80.6% 1.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.7% 334mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	71.3% 2426mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	4.82% 72.3mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Paprika vs Broccoli:

• Paprika Spice has 9.6 times more Vitamin A, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B1, 1.9 times more Vitamin B5, 10.7 times more Vitamin B9, 822 times more Vitamin C and 10.5 times more Vitamin K than Paprika Spice.
• Both Paprika Spice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Paprika vs Broccoli:

• Paprika Spice has 1.8 times more Copper, 3.5 times more Iron and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 1.7 times more Phosphorus, 3.3 times more Selenium, 4 times more Sodium and 65.9 times more Water than Paprika Spice.
• Both Paprika Spice and Raw Broccoli have similar amounts of Magnesium, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Paprika Spice has 4.2 times more Fat, 2.3 times more Saturated Fat, 18 times more Omega 6 and 1.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Sugars and 1.7 times more Protein than Paprika Spice.
• Both Paprika Spice and Raw Broccoli have similar amounts of Energy, Omega 3, Carbohydrate and Fructose per 300 kcal.
• Both Paprika Spice as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.